The purpose of this practice is to calm down your mind and place you in a state of deep relaxation.
The more relaxed you feel,
The less agitation exists within the mind.
First we will scan through your body and then connect with your breath.
During the process your breath will slow down,
Your body will relax,
Your mind will follow its rhythm and a sense of tranquility will arise.
All you need to do throughout this session is listen,
Let go and enjoy the journey.
Sit or lay down in a comfortable position.
Close your eyes,
Feel yourself relax,
Feel the tension in the muscles releasing,
Feel the skin of your scalp relaxing,
Relax your jaw,
Relax your tongue,
Relax your eyebrows,
Relax the muscles of your forehead,
Allow your shoulders to gently drop down,
Release the tension from your forearms,
Allow your sit bones to sink into the earth grounding you.
Let it go of all the unnecessary heaviness you carry.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Let it go.
Relax the toes of your right foot,
Relax your right foot,
Relax your entire right leg,
Relax the toes of your left foot,
Relax your left foot,
Relax your entire left leg.
Let go of any tension in your stomach muscles,
Allow your shoulders to drop down,
Allow your chest to be relaxed,
Release any tension you may have in your neck,
Allow your jaw to drop and relax,
Allow the armour to fall off and relax,
The calmer you become,
The quieter the mind becomes.
Now,
Bring awareness to your breath.
Take a deep inhale,
On the exhale let go of any tension you may be feeling.
Observe the air as it enters and runs through your body without any effort.
As you take deep breaths,
The energy starts flowing down into your body,
From the head down to your toes and back into the space around you.
Feel with every breath more and more energy cascading down,
Through your head,
Your shoulders,
Down to your chest,
Down through the stomach,
Calming and soothing.
As you find yourself more and more relaxed,
Allow your breathing to become deeper and deeper until you feel that one with your breath.
Observe your chest rise and fall as you hear my voice softly in the background of your mind.
When thoughts arise and you feel yourself drifting,
Redirect your attention towards your breath.
Observe the breath as it enters and exits your body.
For the next five minutes,
Focus on the breath.
Do not give in.
Do not get lost in your thoughts.
Return to the breath.
Release.
The breath is your anchor.
Return to the breath.
The breath is your anchor.
Return to the breath.
Return to the breath.
When you find yourself drifting away,
Return to the breath.
Return to the breath.
Return to the breath.
Return to the breath.
Return to the breath.
Return to the breath.
Return to the breath.
